Forget Sit-Ups: I Did Suitcase Carries for a Week, and My Core Was on Fire

Why Sit-Ups Fall Short for Functional Strength

Many fitness enthusiasts and casual gym-goers alike harbor a secret disdain for traditional sit-ups and crunches. Not only do they frequently cause lower back discomfort, but experts and personal trainers widely agree that they are far from the most effective method for targeting true abdominal and core strength. As fitness routines evolve toward more functional movements, finding exercises that protect the spine while building deep stability has become a top priority.

How to Perform the Suitcase Carry with Proper Form

If you are looking to revamp your core routine, personal trainers often recommend the suitcase carry. Requiring nothing more than a single heavy weight—such as a dumbbell or kettlebell—and your own body weight, this unilateral exercise is deceptively simple yet profoundly challenging.

To execute the suitcase carry correctly:

• Stand next to a heavy dumbbell and hinge at your hips, keeping a flat back as you lift the weight with your feet positioned shoulder-width apart.
• Stand tall, engage your core, and roll your shoulders down and back away from your ears to maintain a completely upright torso.
• Walk forward in a smooth, straight line, keeping your gaze fixed ahead while holding the weight loosely beside your thigh.
• Ensure your shoulders and hips remain entirely square. Avoid leaning to the side; imagining you are holding an identical, invisible weight in your opposite hand can help maintain balance.
• Once you reach your desired distance or time goal, safely lower the weight to the floor and repeat on the opposite side.

What Happened When I Tried Suitcase Carries for a Week

Unlike a traditional farmer's carry where weights are held in both hands, the suitcase carry loads one side exclusively. Keeping the core braced—drawing the belly button toward the spine while standing tall—is essential to prevent tipping. This unilateral loading forces the obliques, transverse abdominis, and the quadratus lumborum (QL) muscle running along the spine to fire continuously, building remarkable rotational and anti-rotation stability.

Benefits for Runners and Everyday Life

Beyond building a rock-solid midsection, this movement offers incredible functional carryover for everyday activities (like carrying a toddler on one hip) and athletic endeavors like running. Because running is fundamentally a single-leg sport, training single-side stability helps strengthen the gluteus medius and keeps the hips properly aligned, ultimately leading to greater running efficiency and reduced injury risk.

Unlocking Grip Strength and Full-Body Engagement

Holding a heavy load for extended intervals quickly reveals any weaknesses in grip strength. Far from being just an ab exercise, the suitcase carry functions as a full-body conditioning tool, taxing the forearms, shoulders, and upper back just as intensely as the core. Incorporating this underrated movement into your strength regimen is a game-changer for anyone ready to ditch the crunches for good.